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Dumbbell Chest Press on Ball

Posted by Katie Frissell on Apr 29, 2019 10:09:04 AM
Katie Frissell

Searching for chest exercises that will also work your core?  Look no more! 

Try adding an exercise ball to your chest press routine.  Doing this move on an exercise ball will force you to engage your core.  

Check out Jill's blog on what engaging your core means. 

Take a look at the video and instructions below for details on proper form.




  1. With a pair of dumbbells, lie on a stability ball (positioning it underneath your mid to upper back). Keep your feet flat on the floor with your ankles directly under your knees 
  2. With your hips lifted, engage your core. Holding the dumbbells by your chest, palms facing forward, exhale as you press the weights toward the ceiling. Hold this position for a second 
  3. Slowly lower the weights back to the starting position, and repeat- use your abs to keep your body still 
  4. Complete three to four sets of 10-15 repetitions keeping your hips lifted the entire time 

Muscles worked

  • Triceps
  • Pectoralis
  • Deltoids
  • Engages core (that's what the ball is for!)

Looking for more great chest exercises?  Check out the LivRite Fitness Exercise Library for our full list of chest workouts.

Topics: Workouts